How to relieve your pain when sitting?

Static position increases stress in the back, shoulders, arms and legs, adding a large amount of pressure to the back muscles and spinal discs.

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Nothing works better than having a strong body, but there are ways to bear in mind if you sit for prolonged amount of time.

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 Support the natural curve of your spine, slouching down in your chair or over your desk can overstretch the spinal ligaments and strain the discs and surrounding structures of the spine.

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An Ergonomic chair can be a great tool or making sure your office chair has some lumbar support, a pillow or a rolled up towel behind your back. 

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Adjust the height of your chair so you can keep your feet flat on the floor and your knees at a 90-degree angle. 

Remove or lower the armrests so your arms are at a 90-degree angle, encouraging to keep your shoulders low.

Keep your monitor about an arms length away and at or slightly below eye level. Sit back, instead of leaning forward and straining your neck.

 but most important...

Make sure to wear glasses

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no joke ☺





What can cause the pain?

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Sciatica
sciatic nerve, which runs down the base of the spine into the back of your legs.

Herniated disc
Pressure on your disc has caused it to push out of its normal shape. This puts strain on the spinal cord and nerves in the area, causing pain and even numbness.

Muscle strain
A muscle strain in the lower back is also called a lumbar strain. It occurs when you overstretch or twist your back too much.

If you have a muscle strain, you may experience pain that extends down into your buttocks but not your legs. A strain will also make your back stiff and hard to move.

Degenerative disc disease
When the discs between the bones in the lower spine are damaged.

Although some people who have degenerative disc disease don’t have symptoms at all, the pain can be quite severe in the lower back, buttocks, and thighs, and it may get worse when you bend or sit.

Spinal stenosis
The bones in the spine each have a hole in the middle that form a tube through which the spinal cord runs. This connects the nerves throughout your body to your brain.

When that tube isn’t wide enough, the cord gets squeezed and can cause pain, weakness, or numbness. This is called spinal stenosis.

Posture
Bad posture while either sitting or standing can contribute to lower back pain. Slouching forward too much or leaning too far back can create problems.

Even if your back pain isn’t caused by poor posture, it can be made worse by it.

Not being in shape - most common
Your core muscles include the ones on your sides and in your back, hips, abdomen, and buttocks. If these are weak, they may not be supporting your spine well enough, leading to pain.



Sources:
https://www.spine-health.com/wellness/ergonomics/office-chair-how-reduce-back-pain
https://www.healthline.com/health/lower-back-pain-when-sitting#upper-back-pain